Apple Cinnamon Energy Bites

Sometimes we all need a healthy energy boost to keep us going. These energy bites are so delicious that even your kids will love them! This snack is simple and fun, but also really healthy so that you can feel good about eating it.

Apple Cinnamon Energy Bites

  • Servings: 24–30
  • Difficulty: Easy
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Ingredients:

  • 2 cups (200 g) rolled oats
  • 1 cup grated apple (about 1 apple)
  • 1/4 cup (25 g) ground flaxseed
  • 5 Tbsp. (75 ml) honey
  • 1 tsp. (5 ml) vanilla
  • Pinch salt
  • 1 drop cinnamon essential oil

Instructions:

  1. Combine the dry ingredients in a large bowl, and set aside.
  2. In a small bowl, combine the honey, vanilla, and cinnamon essential oil.
  3. Add the wet ingredients and the grated apple to the large bowl with the dry ingredients. Mix until everything is completely combined (you may need to use your hands).
  4. Cover, and refrigerate for an hour or until the mixture solidifies a bit.
  5. Roll the mixture into tablespoon-sized balls, and snack away!

These energy bites can be kept in the refrigerator for a few days.

You can substitute any other fruit for the apple if desired—pears, peaches, strawberries, etc.

Copaiba: The Miracle Oil

Copaiba essential oil has quickly gained the nickname as the miracle oil since its release.  After writing a post about copaiba, we’ve received many questions about how to apply the oil, so we wanted to share a little more about what we found! This essential oil is truly amazing with its powerful healing abilities, making it absolutely essential to your inventory. We want to help you understand a little of the science behind copaiba’s powerful properties, and then we’ll dive in to a few uses of this miraculous oil.

First, let’s talk about cannabinoids. That’s right—you’ve heard of cannabis oil and marijuana. Some cannabinoids are illegal due to their highly addictive nature. Recent studies have proven that the addictive nature of these substances is caused by their connection to the CB1 receptor in the body. This receptor allows for the healing and wonderful health properties to enter the body, but it all comes at the expense of adverse psychological issues and addictions. Recent studies have shown that if these cannabinoids could connect only to the CB2 receptor, then there would not be adverse psychological effects. However, this is much more difficult to achieve with these CBDs. Although cannabis oil is not addictive, it is incredibly expensive for a high-quality batch.

And that’s where copaiba essential oil comes in. Copaiba contains some of the same chemical properties as cannabinoids, but it is entirely safe and non-addictive. Copaiba bonds with the CB2 receptor, leading to a myriad of possible health benefits without bonding with the CB1 receptor—preventing possible addiction. This essential oil contains no THC, so it won’t show up as a false positive on drug tests; not to mention that copaiba contains a higher amount of BCP than high-quality cannabis oil, meaning that it is even more effective.

All the research is very interesting, but let’s get down to how to put it to the test. First, copaiba is a natural magnifier or enhancer, meaning that it can enhance the benefits of any oil it is blended with. This makes it extremely valuable in any blend, especially when combined with Roman chamomile, cedarwood, sandalwood, frankincense, and ylang ylang.

Copiaba has very powerful properties and can act as a pain reliever. Many people have inquired about the most effective application method. The only answer we can give is that it is entirely subjective. What works for one person may not work for others, especially when it comes to pain management. Our rule of thumb is to apply the oil topically when the pain feels topical. However, if you are experiencing internal pain or nerve pain, you may want to take the oil internally in a capsule or beverage. It would also be extremely effective to consult a reflexology chart to know where to apply the oil for specific conditions.

This essential oil has many other incredible uses, and we advise you to consult our “Essential Oil Spotlight: Copaiba” post for more information and usage instructions. Because copaiba has so many possibilities, we would absolutely love to hear your experiences with this oil. We are all learning, so we can all help teach each other. Let us know how you have used this oil to help you and those you know!

Sources:
Modern Essentials™: The Complete Guide to the Therapeutic Use of Essential Oils, 9th Edition.
www.hempedification.wordpress.com/2017/09/22/copaiba-natural-anti-inflammatory-better-than-cannabidiol/
www.ncbi.nlm.nih.gov/pmc/articles/PMC4164977/

Lavender Sunburn Ointment

Nobody likes getting sunburned, but we do love soaking up the sunlight during the summer. Sometimes you can’t control how you skin will react to the sunlight, even if you wear sunscreen; but you can treat it properly to relieve the pain. This ointment was designed to help alleviate your sunburn while helping to hydrate and regenerate your skin. You’ll love how soothing this ointment will feel on your burned skin, and it can even help prevent peeling. Give it a try so you can enjoy your summer again!

This ointment can also double as a burn ointment for regular first-degree burns.

Lavender Sunburn Ointment

  • Servings: Yield=3 Tbsp. (45 ml)
  • Difficulty: Easy
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Ingredients:

Instructions:

  1. Fill the acrylic bottle until almost full with aloe vera gel.
  2. Add the essential oils to the aloe vera, and use a chopstick or skewer to combine. The mixture will become cloudy when combined.
  3. Pump the mixture until it begins to come out. Apply to sunburned skin, and allow it to soak in and provide soothing relief!

If you’d like, you can also combine the aloe vera gel and essential oils in a bowl and use a funnel to transfer the mixture to the lotion bottle or another bottle of your choice.

DIY Essential Oil Deodorant

Many deodorants on the market today are full of harsh chemicals that are doing more damage to our bodies than we think. It is possible to find deodorants that are safer for your body, but they tend to be expensive. We’ve created this all-natural recipe for a deodorant that you can feel good about—for your body and your wallet. You can add whatever oils you want to this recipe to make it your own.

And if your armpits have a hard time adjusting to chemical-free deodorant, we’ve included an armpit detox recipe below.

DIY Deodorant

  • Servings: Yield=5 oz.
  • Difficulty: Easy
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Ingredients:

Instructions:

  1. Melt the beeswax by placing it in a glass measuring cup in a pot of water over medium heat.
  2. Once the beeswax is almost melted, add in the shea butter and coconut oil, and allow it to finish melting.
  3. Remove the mixture from the heat, and stir in the arrowroot powder and baking soda.
  4. Add 20–40 drops of your favorite essential oil or blend, and stir well to combine. (Start with 20 drops, and gradually add more until the deodorant reaches your desired scent.)
  5. Before the mixture solidifies, pour it into the deodorant containers.
  6. Allow the deodorant to cool for several hours or until solid and completely cooled.

Extra Ideas:

Make “his” and “hers” deodorant by splitting the mixture in half and adding manly oils for him and feminine oils for her.

A blend that we tried and loved was 20 drops grapefruit plus 15 drops lemon. Let us know what blends you come up with!

It’s important to remember that sometimes your body can have a hard time making the switch from a conventional deodorant to an all-natural kind. If you use your natural deodorant and your armpits become smelly or you get a rash, you may need to do an armpit detox to clean the chemicals from your skin. Here’s a simple recipe to get your armpits clean!

Armpit Detox

  • Servings: 1
  • Difficulty: Easy
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Ingredients:

  • 1 Tbsp. (9 g) bentonite clay
  • 2 tsp. (10 ml) apple cider vinegar
  • Water (optional)
  • Aloe vera gel (optional)

Instructions:

  1. In a small bowl, combine the bentonite clay with the apple cider vinegar to form a paste. If it’s not a paste, you can add a small amount of water to give it a spreadable consistency.
  2. Spread the mixture on your armpits, and let it sit for 5–10 minutes.
  3. Wash off the detox with a damp cloth, or rinse off in the shower.
  4. Once you finish removing the paste, if desired, you can apply a small amount of aloe vera gel to soothe the skin.

Like any other detox, make sure to drink lots of water to help your body detox faster.

You may need to do the detox multiple times to get the full effect.

Essential Oil Spotlight: Coriander

Coriander (Coriandrum sativum L.) is steam-distilled from the seeds of a plant in the parsley family. This oil is known for its woody, spicy, and sweet aroma. Coriander essential oil contains analgesic, antibacterial, antifungal, antioxidant, antirheumatic, antispasmodic, and stimulant health properties. Coriander most directly affects the digestive and hormonal systems.

Historically, coriander was used by the Chinese for dysentery, piles, measles, nausea, toothache, and painful hernias. Today, this essential oil is commonly used to help with cartilage injury, degenerative disease, muscle aches, muscle development, muscle tone, and whiplash.

Other uses for this essential oil include anorexia, arthritis, colds, colic, diarrhea, digestive spasms, dyspepsia, flatulence, flu, gout, infections, migraines, nervous exhaustion, neuralgia, poor circulation, rheumatism, and stiffness.

Application of Coriander Essential Oil and Safety Data:

Topical Application: Coriander essential oil can be applied neat (with no dilution) directly on location or to reflex points.
Aromatic Application: Aromatically, coriander is a gentle stimulant for those with low physical energy. It also helps one relax during times of stress, irritability, and nervousness. It may also provide a calming influence to those suffering from shock or fear.
Internal Application: This oil is recognized as safe for human consumption by the FDA. Coriander also serves as a wonderful flavoring agent in many recipes.
Safety Data: Coriander should not be taken internally by children under the age of 6 and should be used with caution and in greater dilution for children 6 years and older.

Ways to Use Coriander Essential Oil:

1. Diffuse
With its powerful aromatic influence, coriander adds a nice touch to some of your favorite diffuser blends. Here are just a few diffuser blends you can try out!

2. Alzheimer’s
Diffuse a blend of 1 part coriander and 2 parts lemon using an aromatherapy diffuser for 15 minutes daily.

3. Cooking
Coriander essential oil can add an amazing flavor to any of your favorite meals. Here are some of our favorite recipes that use coriander essential oil!

4. Massage Oil
Coriander essential oil can help to improve circulation, so it can be very effective in a massage oil. For an invigorating massage, combine 1 oz. (25 ml) Sweet Almond Oil with 3 drops coriander, 3 drops frankincense, 2 drops lime, and 2 drops rose in a small bowl or 1 oz. bottle. Gently rub a small amount into your muscles.

Sources:
Modern Essentials™: The Complete Guide to the Therapeutic Use of Essential Oils, 9th Edition, p. 56.
Organic Beauty with Essential Oil by Rebecca Park Totilo

Fight the Flu with Essential Oils

The worst flu season in over a decade continues—we’re just over halfway through the typical time frame. Why are we experiencing increased numbers of infections, hospitalizations, and even fatalities this year? Primarily because the H3N2 subtype of influenza A is predominant—and it’s a particularly virulent and mutable strain of the flu virus. Even the Centers for Disease Control (CDC) reports that the flu vaccine is only about 36% effective against H3N2.

Anything you can do to stay healthy right now is worth trying, and essential oils can help protect and support you during this epidemic. Here’s how to use your best natural medicines against all strains of this ruthless virus.

Step 1: Strengthen Natural Immunity

To stimulate your immune system, use essential oils daily, or at least 3–4 times a week. Diffuse 3–4 drops during sleep, or apply 1–2 drops to the sole of each foot at bedtime. Try alternating between single oils and protective or immune-boosting blends every week—this helps avoid desensitization to any one oil.

Single oils: Use oregano, cinnamon, frankincense, or melaleuca. (For internal application of oregano and cinnamon, take a capsule of 1–3 drops diluted with carrier oil.)

Blends: Use a protective or immune blend, or make the one below.

Immune Booster
1 drop frankincense
1 drop melaleuca
1 drop rosemary
1 drop lemon
1 drop eucalyptus
1 drop orange

Topical: Add oils to 2 tsp. (10 ml) carrier oil in a 10 ml roll-on vial. Apply to bottoms of feet or base of skull 3–4 times daily.

Aromatic: Use this blend in a diffuser.

Step 2: Engage Antiviral Arsenal

The flu is highly contagious, spreading easily through sneezing, coughing, or direct contact. If you’re living around an infected person, continue diffusing and/or topically applying antiviral essential oils and blends. This may help the sick get well faster and keep others from getting infected.

Single oils: Use helichrysum, melaleuca, clove, melissa, lime, cinnamon, lemon, oregano, peppermint, eucalyptus, or thyme.

Blends: Use an antiviral respiratory blend, or make the one below.

Citrus Spice Defense
1 drop lemon
1 drop cinnamon
2 drops oregano
2 drops eucalyptus

Topical: Combine essential oils with 2 tsp. (10 ml) carrier oil in a 10 ml roll-on vial.  Apply to bottoms of feet or base of skull 3–4 times daily.

Aromatic: Use 1 drop each of the essential oils in a diffuser. (You can alternate this combination with our antiviral Cold Fighter Diffuser Blend.)

Step 3: Soothe Flu Symptoms

If you do get sick, essential oils can help reduce the severity of the flu and shorten its duration. Flu symptoms appear 1–4 days after the virus enters the body. A fever usually comes first, followed by low energy, body aches, headache, chills, and dizziness. Some people experience nausea and vomiting.

Body Aches Bath
Add 4 drops of thyme and 2 drops of eucalyptus to 1 cup (250 g) of epsom salt. Run warm bathwater over the mixture to disperse the essential oils throughout the tub. Soak for 15–20 minutes.

Headache Help
Apply 1 drop each lavender, peppermint, and frankincense to the base of the skull and forehead.

Nausea Nix
Inhale peppermint or ginger directly from the vial or after rubbing 1–2 drops into your palms.

After 2–3 days, cold-like symptoms may develop: runny nose, coughing, sneezing, and sore throat. See our companion post, ‘Tis the Season for Sickness, for simple solutions to soothe these symptoms.

Essential Health and Wellness with Modern Essentials™

At the start of a new year, many are refreshing their goals of being more active or improving their diet. If these are your goals, we would like to show you how essential oils can help you achieve them. The information below is a compilation from the new sections, “Essential Living for a Balanced, Healthy Life,” “Nutrition and Essential Oils,” and “Exercise and Essential Oils,” found in the 7th edition of Modern Essentials™.

Physical Health: Nutrition

Modern research is finding that food may be the most basic of preventative medicines. There is no magic concoction that will guarantee that you get all the vitamins, minerals, and nutrients your body needs. Eating properly is the easiest way to control your health and ensure that your body is provided with all the nutrients it needs.

Developing a healthy diet depends on daily consistency. Following the below guidelines will provide a solid foundation to a healthy diet that will quickly become second nature.

6 Principles of Good Nutrition

1. Adequacy: Getting enough of what you need.
Carbohydrates, proteins, and fats are 3 necessary nutrients that provide fuel for the body. The other 3 nutrients—vitamins, minerals, and water—are chemicals used by the body to convert carbohydrates, proteins, and fats into energy.
Sufficient amounts of water are needed to regulate the body’s chemical processes, excrete waste as urine, control body temperature through sweat, and humidify the air we breathe. Eating a nutritionally-dense diet is the easiest way to guarantee the consumption of needed nutrients in adequate amounts. Fresh foods, rather than process foods, are more likely to provide the proper amounts of nutrients needed by the body.

2. Balance: Getting the right amount of what you need.
Cells need the right balance of nutrients to thrive. Too much of a nutrient or too little of a nutrient can cause disease. Eating nutritious foods is the best way to ensure you that you are harvesting all your needed nutrients from your diet. Nutrition supplements are meant to supplement good eating, not replace it. Fad diets, that list main food groups to avoid, will not help and will probably do more damage than good. The more restricted a diet is, the more likely a diet will be nutritionally deficient. If you are following a diet, you will need to plan a little more carefully to ensure you are still getting all the basic nutrients.

3. Calorie Control: Getting the right amount of energy.
Energy intake is directly associated with energy expenditure. Active adults, growing teenagers, and pregnant women require different calorie consumption than the average adult. The most effective way to control calorie consumption is by spreading out food intake over the whole day. Eating small, nutrient balanced meals throughout the day will help maintain a level energy state and avoid excessive hunger.

4. Nutritional Density: Getting the most from your calories.
In general, the more processed a food is, the less nutritionally dense it is. We are bombarded with nutritionally weak food choices that will fill us up but leave us deficient in many needed vitamins and minerals. When trying to determine which foods are nutritionally dense, remember that real foods, like fresh vegetables, fruits, whole grains, and beans, will provide more nutrition that processed foods, like potato chips, fruit juices, and white bread.

5. Moderation: Getting just enough—not too much.
Eat an assortment of grains, vegetables, fruits, protein foods, and dairy. Most people will not have a hard time eating moderate amounts of these basic food groups. However, foods rich in salt, sugar, and fat should be eaten moderately. Some suggest that if you crave sweets or processed foods, you can eat 100 calories of it without doing damage to your body. Eating just a little can help you satisfy your craving and move on.

6. Variety: Getting nutrients—not bored.
A monotonous diet is likely to produce deficiencies in certain food groups and even certain nutrients. Trying new foods and recipes is an exciting and enjoyable way to add variety to your diet.

Physical Health: Exercise

A strong argument can be made that regular, sustained exercise is even more important to maintaining a healthy body weight than just limiting the number of calories we consume. In addition to contributing to overall health, regular exercise can help increase energy, build muscle, promote healthy body weight, enhance cardiovascular health, increase flexibility, and contribute to better mental and emotional health.

WomenJoggers_600

Essential oils can support the body and mind in many different ways to help enhance success during exercise. Modern Essentials™ contains more information about the many ways exercise can support the body and some of the many ways essential oils can help support the body before, during, and after physical activity.

3 Principles of Healthy Activity

1. Regular: Building Habits
A study showed that people who binge exercised throughout their life only had a slightly lower chance of heart disease than people who didn’t exercise at all. On the other hand, it is estimated that those living a sedentary lifestyle have approximately twice the risk of developing coronary heart disease than those who exercise regularly.

2. Type:

  • Aerobic: Building the Cardiovascular System. Aerobic exercises include activities such as dancing, walking, jogging, swimming, bicycling, hiking, tennis, or basketball.
  • Resistance: Building Muscle. Some resistance exercises include weightlifting, elastic resistance, push-ups, pull-ups, squats, and yoga. Keeping up your muscle mass is important because it helps your body keep dexterity and bone mass. Increased muscle mass can help increase overall metabolism in the body, as muscle tissue naturally burns more calories than fat tissue.
  • Flexibility: Building Range of Motion. Sufficient flexibility of muscles, tendons, and connective tissue is important in maintaining proper posture and helping to prevent injuries. Stretching before and after strenuous physical activity can be a good way to help prevent injury and to keep muscles loose.

3. Variety: Building an Active Lifestyle.
It is important to change up your exercise activities so you don’t get bored. Find things you enjoy doing, and do something different every day.

Principles of Making Goals

GoalWithoutPlanIsWish_600When making exercise and nutrition goals this year, try utilizing these principles so you can keep your goals.

  • Take a good, hard look at where you are now. It is important to be honest with yourself.
  • Determine where you want to be. Be positive as you do this.
  • Keep goals SMART:
    • Specific
    • Measurable
    • Attainable
    • Relevant
    • Time Bound
  • Be accountable to someone. Talk about your goals to others, ask a friend to follow up with you, and write a letter to yourself so, at the very least, you are accountable to yourself.
  • Break larger goals into smaller steps. If your goal has more than 5 steps, your goal may be too big or too broad, and it may be better to convert it into 2 goals instead.
  • As you narrow down the steps to your goals, be realistic and figure out where your barriers or pitfalls will be and how you will overcome them. This is where essential oils will be the most useful. Modern Essentials™ can be a great tool in helping you discover ways essential oils can be used to help you overcome the barriers and pitfalls that may prevent you from realizing your goals.

For example, let’s say your desire is to increase your physical activity, and you determine that your goal is to exercise 6 days a week for 30 minutes. Your first step may be to wake up at 6:30 am. One barrier to this step may be that you have a hard time waking up that early. Maybe you can’t wake up in the morning because you have a hard time falling asleep at night. Maybe you are too anxious at nights or you have a hard time breathing or you just need something to help you relax. Once you determine the reason, you can look in Modern Essentials™ for some essential oils to try.

Here is a worksheet you can use to help you set your goal, determine your steps, and figure out the barriers and how you can overcome them. You can also use this paper to hold yourself accountable and track the results of your success.

Teaching a Class on Health and Wellness with Modern Essentials™

Last Wednesday morning, we taught a class at the AromaTools™ building in Pleasant Grove, UT, on this topic. We want to share the class with you so that you can learn and then be able to hold a class of your own to share this information with others.

In preparation for this class, do the following:

  • Review this article and read Modern Essentials™, 7th Edition, pp. 66–74; 78–80.
  • Print out a goal worksheet for everyone attending the class. You may want to print extras in case the attendees want to take more than one home.
  • Be prepared with at least one Modern Essentials™ for your attendees to reference, though more than one copy is preferable. Old editions will work for referencing conditions.

When teaching this class, do the following:

  • Start with an introduction to good nutrition, exercise, and setting goals.
  • Brainstorm, as a group, ways you can improve your diet or be more physically active.
  • Allow participants time to fill out the goal worksheet, and look up ways in Modern Essentials™ to overcome potential barriers by incorporating the use of essential oils.

Extra Ideas:

  • Encourage discussion and participation by handing out nutritious snacks such as apples or mandarin oranges when comments are made.
  • Provide essential oil and fruit–infused water with strawberry and/or lemon slices and  lemon essential oil.

Sources:
Modern Essentials™: A Contemporary Guide to the Use of Essential Oils, 7th Edition, pp. 66–74; 78–80